Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Peanut | 1 oz (28g) | 161 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 lbs. chicken or beef
- 1 cup cooking oil
- 2 tablespoons tomato paste
- 1-2 cups tomato juice or water
- 3-4 tomatoes, seedless
- 2 large onions
- Salt or Maggi cube 1 1/2-1 3/4 cups smooth peanut butter
- 2 fresh hot peppers or 1 teaspoon ground red pepper
- 1 small eggplant, carrot, potato or cabbage (as is your wont-maybe all!)
- 3-4 cups rice
Directions
Heat 1 cup cooking oil in a 2-3 quart pot.
Brown 2 lbs. of chicken (or cubed beef) in oil and add 1 cup water or tomato juice.
Add salt or a Maggi cube.
Cook 15-20 minutes.
Grind together 3-4 seedless tomatoes with 2 large onions and 1 teaspoon of ground/dried hot red peppers.
Add this to chicken/beef & enough water or tomato juice to make 6 cups. (For hot stew add 2 hot peppers).
Add 1 1/2 to 1 3/4 cups smooth peanut butter and 2 tablespoons of tomato paste & continue cooking.
Ten minutes before chicken appears cooked add sliced, unpeeled eggplant (or carrots, potatoes or chunks of cabbage if you like).
Cook chicken/beef until tender & the oil rises on top.
Serve over rice.
Category:Gambian Recipes
Category:Gambian Soups